You're new to yoga and want to learn at your own pace, in the comfort of your own home.

You've been practicing for a while, but want to advance your practice on your own time.

You're well-versed in yoga, but want a resource you can keep coming back to to improve your technique.

You want to feel more limber, energized, and clear-headed.

The Complete Guide To Yoga

By enrolling in this class, you’ll gain imperative knowledge on how to:

1. Breathe for improved energy.

2. Properly position yourself to get the most benefit out of each pose.

3. Bend yourself into positions that you never thought you could.

Class Outline

9 LESSONS

Introduction to Yoga

Tara & Michael will guide you through the most basic fundamentals of yoga, such as breathing, alignment, and flexibility. At the end of the module, they'll then give you a brief introduction to performing the poses in the next session.

LESSONS

1. Safety & Anatomy

2. Breathing

3. Moving

4. Meditation

5. Flexibility

6. Strength & Endurance

7. Balance & Alignment

8. Travel

9. Intro to the Poses

Read more

39 LESSONS

Standing Poses

If you thought there were a lot of seated positions, get ready to practice standing up! In this module, Tara and Michael will show you 39 different standing poses that will ultimately form the basis of your practice.

LESSONS

1. Chair Pose

2. Downward Dog

3. Downward Dog Split

4. Low Lunge

5. Low Lunge Back Knee Down

6. Low Lunge Back Knee Down Twist

7. Runner's Lunge

8. Easy Split

9. Single Leg Forward Bend

10. Warrior III

11. High Lunge

12. High Lunge Twist

13. High Lunge Reverse Twist

14. Warrior II

15. Reverse Warrior

16. Triangle Pose

17. Revolved Triangle

18. Extended Side Angle

19. Warrior I

20. Warrior I Forward Fold

21. Half Moon Pose

22. Eagle Pose

23. Standing Forward Bend

24. Standing Forward Bend Holding Elbows

25. Standing Forward Bend Stepping on Hands

26. Revolved Half Moon

27. Standing Forward Bend Shoulder Opener

28. Standing One Hand Down Twist

29. Standing

30. Standing Arm Reach

31. Standing Arm Reach Side Lean

32. Standing Hands to Chest

33. Tree Pose

34. Standing Big Toe Hold Extending Forward

35. Standing Big Toe Hold Side Extend

36. Standing Shin Hug

37. Standing Split

38. Squat

39. Squat Twist

Read more

10 LESSONS

Backbends

Backbends are great for opening up your shoulders, hips, chest, and back. Tara and Michael will review ten different types of backbends, as well as explain the benefits they provide to your mind and body.

LESSONS

1. Dancer Pose

2. Cobra Pose

3. Upward Dog

4. Cat & Cow

5. Bow Pose

6. Camel Pose

7. Lying On Your Belly Interlace Hands

8. Sphinx Pose

9. Bridge Pose

10. Wheel Pose

Read more

10 LESSONS

Restorative

After practicing inversions, a few restorative yoga poses may definitely be in order! In this module, you'll learn the poses that, rather than push you, help restore your body to a relaxed, tension-free state.

LESSONS

1. Happy Baby Pose

2. Half Happy Baby

3. Reclining Knee Hug

4. Reclining Eagle Twist

5. Reclining Goddess

6. Relaxation

7. Cow Face

8. Reclining Ankle-to-Knee

9. Reclining Both Knees to Chest

10. Child's Pose

Read more

1 LESSONS

Relax Class

Time for some full classes! Strala’s RELAX class is a moving flow that releases tension throughout your entire body and mind.

LESSONS

1. Full Class

Read more

16 LESSONS

Sitting Poses

Who knew there were so many ways you could sit? Watch these sixteen videos and learn about the various sitting poses that will later be incorporated into your flows.

LESSONS

1. Seated Meditation

2. Seated Side Lean

3. Seated Forward Lean

4. Seated Back Lean

5. Seated Ankle to Knee

6. Seated Leg and Chest Opener

7. Seated Legs Apart Forward Fold

8. Seated Legs Apart Side Lean

9. Seated One Leg Open Side Bend

10. Seated Legs Together Forward Fold

11. Seated Legs Together Lean Back

12. Seated Knee Hug Twist

13. Seated Goddess

14. Boat Pose

15. Low Boat Pose

16. Low Boat Twist

Read more

8 LESSONS

Arm Balances

Arm strength is crucial to advancing in your practice, as it allows for much needed support and proper alignment of poses. This module reviews the fundamental arm balances that you'll routinely see throughout your practice.

LESSONS

1. Plank Pose

2. Side Plank Pose

3. Crow Pose

4. Side Crow

5. Dolphin

6. Forearm Plank

7. Forearm Side Plank

8. Push Up

Read more

4 LESSONS

Inversions

As you start to feel a bit more daring in your practice, you may want to try the more challenging inversion poses. Watch as Tara and Michael demonstrate four of the most common inversions, and explain the proper and safe way to perform each.

LESSONS

1. Forearm Stand

2. Handstand

3. Plow Pose

4. Shoulder Stand

Read more

16 LESSONS

Sequences

Now it's time to take what you've learned and put it all together in a flow! Tara and Michael will review sixteen sequences, each with a specific focus, such as flexibility, abs, detox, and post-work stress.

LESSONS

1. Sun Salutations

2. Beginning Your Day

3. Inspiration

4. Practicing in the Office

5. Managing Lower Back Pain

6. Flexibility

7. Balance

8. Strength

9. Weight Loss

10. Detox Flow

11. Abs

12. Inversion Basics

13. Hard Poses Made Easy

14. Post-Work Stress

15. Preparing For Sleep

16. Practicing at Home

Read more

1 LESSONS

Strong Class

Strala’s STRONG class is a moving flow that builds strength, balance, and flexibility evenly in the body while resting focus on the breath.

LESSONS

1. Full Class

Read more

9 LESSONS

Introduction to Yoga

Tara & Michael will guide you through the most basic fundamentals of yoga, such as breathing, alignment, and flexibility. At the end of the module, they'll then give you a brief introduction to performing the poses in the next session.

LESSONS

1. Safety & Anatomy

2. Breathing

3. Moving

4. Meditation

5. Flexibility

6. Strength & Endurance

7. Balance & Alignment

8. Travel

9. Intro to the Poses

Read more

16 LESSONS

Sitting Poses

Who knew there were so many ways you could sit? Watch these sixteen videos and learn about the various sitting poses that will later be incorporated into your flows.

LESSONS

1. Seated Meditation

2. Seated Side Lean

3. Seated Forward Lean

4. Seated Back Lean

5. Seated Ankle to Knee

6. Seated Leg and Chest Opener

7. Seated Legs Apart Forward Fold

8. Seated Legs Apart Side Lean

9. Seated One Leg Open Side Bend

10. Seated Legs Together Forward Fold

11. Seated Legs Together Lean Back

12. Seated Knee Hug Twist

13. Seated Goddess

14. Boat Pose

15. Low Boat Pose

16. Low Boat Twist

Read more

39 LESSONS

Standing Poses

If you thought there were a lot of seated positions, get ready to practice standing up! In this module, Tara and Michael will show you 39 different standing poses that will ultimately form the basis of your practice.

LESSONS

1. Chair Pose

2. Downward Dog

3. Downward Dog Split

4. Low Lunge

5. Low Lunge Back Knee Down

6. Low Lunge Back Knee Down Twist

7. Runner's Lunge

8. Easy Split

9. Single Leg Forward Bend

10. Warrior III

11. High Lunge

12. High Lunge Twist

13. High Lunge Reverse Twist

14. Warrior II

15. Reverse Warrior

16. Triangle Pose

17. Revolved Triangle

18. Extended Side Angle

19. Warrior I

20. Warrior I Forward Fold

21. Half Moon Pose

22. Eagle Pose

23. Standing Forward Bend

24. Standing Forward Bend Holding Elbows

25. Standing Forward Bend Stepping on Hands

26. Revolved Half Moon

27. Standing Forward Bend Shoulder Opener

28. Standing One Hand Down Twist

29. Standing

30. Standing Arm Reach

31. Standing Arm Reach Side Lean

32. Standing Hands to Chest

33. Tree Pose

34. Standing Big Toe Hold Extending Forward

35. Standing Big Toe Hold Side Extend

36. Standing Shin Hug

37. Standing Split

38. Squat

39. Squat Twist

Read more

8 LESSONS

Arm Balances

Arm strength is crucial to advancing in your practice, as it allows for much needed support and proper alignment of poses. This module reviews the fundamental arm balances that you'll routinely see throughout your practice.

LESSONS

1. Plank Pose

2. Side Plank Pose

3. Crow Pose

4. Side Crow

5. Dolphin

6. Forearm Plank

7. Forearm Side Plank

8. Push Up

Read more

10 LESSONS

Backbends

Backbends are great for opening up your shoulders, hips, chest, and back. Tara and Michael will review ten different types of backbends, as well as explain the benefits they provide to your mind and body.

LESSONS

1. Dancer Pose

2. Cobra Pose

3. Upward Dog

4. Cat & Cow

5. Bow Pose

6. Camel Pose

7. Lying On Your Belly Interlace Hands

8. Sphinx Pose

9. Bridge Pose

10. Wheel Pose

Read more

4 LESSONS

Inversions

As you start to feel a bit more daring in your practice, you may want to try the more challenging inversion poses. Watch as Tara and Michael demonstrate four of the most common inversions, and explain the proper and safe way to perform each.

LESSONS

1. Forearm Stand

2. Handstand

3. Plow Pose

4. Shoulder Stand

Read more

10 LESSONS

Restorative

After practicing inversions, a few restorative yoga poses may definitely be in order! In this module, you'll learn the poses that, rather than push you, help restore your body to a relaxed, tension-free state.

LESSONS

1. Happy Baby Pose

2. Half Happy Baby

3. Reclining Knee Hug

4. Reclining Eagle Twist

5. Reclining Goddess

6. Relaxation

7. Cow Face

8. Reclining Ankle-to-Knee

9. Reclining Both Knees to Chest

10. Child's Pose

Read more

16 LESSONS

Sequences

Now it's time to take what you've learned and put it all together in a flow! Tara and Michael will review sixteen sequences, each with a specific focus, such as flexibility, abs, detox, and post-work stress.

LESSONS

1. Sun Salutations

2. Beginning Your Day

3. Inspiration

4. Practicing in the Office

5. Managing Lower Back Pain

6. Flexibility

7. Balance

8. Strength

9. Weight Loss

10. Detox Flow

11. Abs

12. Inversion Basics

13. Hard Poses Made Easy

14. Post-Work Stress

15. Preparing For Sleep

16. Practicing at Home

Read more

1 LESSONS

Relax Class

Time for some full classes! Strala’s RELAX class is a moving flow that releases tension throughout your entire body and mind.

LESSONS

1. Full Class

Read more

1 LESSONS

Strong Class

Strala’s STRONG class is a moving flow that builds strength, balance, and flexibility evenly in the body while resting focus on the breath.

LESSONS

1. Full Class

Read more

Meet The Instructors

Tara Stiles

Tara Stiles is the founder of Strala Yoga, a revolutionary approach to healing through movement. Thousands of guides are leading Strala classes around the globe in partner studios, gyms, and clubs. Strala has been illustrated in a case study by Harvard Business School, and its philosophy of ease and conservation of energy are incorporated by business leaders, entrepreneurs, and wellbeing professionals around the world. Tara teams up with W Hotels on Fit with Tara Stiles—a program bringing Strala Yoga classes and healthy recipes to W properties around the globe. She has collaborated with Reebok, working closely with the design team on their Yoga lifestyle range as well as developed a line of knitwear and homeware with Wool and the Gang. Tara has authored several best-selling books including Yoga Cures, Make Your Own Rules Cookbook, and Strala Yoga. She has been profiled by The New York Times and featured in most major national and international magazines.

Michael Taylor

Mike Taylor is the co-founder of Strala along with his wife Tara Stiles. He studied mind-body medicine at Harvard, and complementary medicine at Oxford. Mike has practiced Eastern movement and healing, including tai chi and qi gong, for more than 30 years. In his younger years, Mike challenged centuries of reasonable and well-tested martial traditions in hundreds of competitions, by applying unruly imagination to a world where rules were unbreakable. His record established the strength of finding your own way in your own body, rather than copying the techniques of other people’s traditions. Through Strala, Mike has found his way back to health care done right: helping people let go of stress in their bodies and minds, enable their lives, and become their own best caregivers.

Testimonials

"I have been doing yoga for 30 years. I have had teachers of all kinds. Taking lessons from [Tara] has been more useful to me than taking yoga from anyone else."

— Deepak Chopra

"Love Tara Stiles. Best yoga instructor I've worked with. I didn't think yoga would be challenging for someone athletic like me. I really couldn't have been more wrong. It made me control and move my body in ways I never could before, and it was an amazing outlet for stress."

— Brooklyn Decker

"One of the things I like about Tara is her ability to make yoga accessible to people who might be scared of it or think it might be too esoteric."

— Jane Fonda

"Tara Stiles has got to be the coolest yoga instructor ever."

— Vanity Fair

What’s Included

Secure your spot in The Complete Guide To Yoga for these enrollment benefits:

10 modules and 114 video lessons, filled with all the information you need

mbg Classes come to you from the team at mindbodygreen.com! Our goal is to provide you with world-class instructional video classes with the best wellness teachers around. These classes are streamed so you can watch anywhere in the world with an internet connection. You can also watch them as many times as you like!

Is this class sent to me on a DVD or is it downloadable or streamed?

All mbg classes are streamed so all you need is an internet connection! You can watch anywhere, any time, on any device. You can watch classes on a computer, tablet, or smart phone. You can watch the classes as many times as you like and you can go at your own pace!

What if I live outside of the United States?

No problem - all you need is an internet connection! Even though you can live anywhere in the world to take these classes, please keep in mind that class prices are in US Dollars.

What do I get for my money?

Each class includes video lessons, notes, helpful worksheets, tips, recipes, discussion boards, and exercises to get going on your own. You can watch these classes as many times as you like!

Will I get personalized instruction?

Through our Discussion Boards, you’ll be able to ask the instructor questions and interact with other students taking the class with you. It’s a great way to connect with your classmates and support each other!

What do I need to take the class?

Once you register and purchase your class, you'll have immediate access to all class video, discussions and associated tools available on your desktop, tablet, and mobile device.

Are closed captions available?

Yes, closed captions are available for all classes. Look for the icon in the video player control bar to enable closed captions. (Currently offered in English only.)

HELP! What if I have feedback or technical questions?

Please email us at support@mindbodygreen.com and we’ll get back to you as soon as possible. We love hearing from our community so please let us know if there’s anything we can do better or if you have suggestions for future classes!

Have a question about mindbodygreen classes? Call 1-877-624-9355 from 10am to 5pm Eastern Monday through Friday.

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